CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Turkish Get Up (Pre-workout:
Accumulate:
10 Turkish getups/arm
– Use a light-to-moderate load.)
Metcon (Time)
3 rounds for time:
18-calorie bike
21 alternating single-arm DB hang power snatches (25/35 lbs)
24 lateral DB jump-overs
INTENDED STIMULUS
9:00-14:00.
Bike done in :45-1:30, snatches in :40-1:15, jumps in :20-:45.
This should be FAST!
COMPETE PROGRAMME
1) Today’s Metcon
2) Accessory I
3) Accessory II
Metcon (3 Rounds for weight)
ACCESSORY – I
3 sets for load:
10 DB bench presses
– Rest 3:00 between sets.
Start with a moderate load and build to a 10-rep-max DB bench press. Go to failure on the 3rd set to perform anywhere from 8-12 reps.
Metcon (4 Rounds for reps)
ACCESSORY – II
Every 3:00 x 4 sets:
100-ft unbroken DB farmers carry
Max unbroken strict ring dips
Use a DB load that is heavy as can be done unbroken and scale the dips so you can accumulate at least 10 reps each round.